How to Know When It’s Time to Replace Your Running Shoes

As runners, we tend to get attached to our shoes. They carry us through miles of training runs, races, and moments of triumph. But running in shoes that are past their prime can lead to discomfort, injuries, and - trust me on this - miserable race day experiences. I learned this the hard way during the runDisney Princess Half Marathon, when I wore a pair of running shoes that were far too old. By mile 8, my feet were killing me, and the last 5.1 miles felt like an eternity. Even my finish line photo, which should have captured joy and triumph, tells the story: I look utterly miserable.

To save yourself from a similar fate, let’s talk about the signs it’s time to replace your running shoes and how to avoid running in shoes that have gone past their expiration date.

1. Track the Mileage

Most running shoes are designed to last between 300 and 500 miles, depending on factors like shoe quality, running surface, and your gait. If you’re logging 20 miles a week, your shoes may last 4–6 months. Keep track of your mileage using a running app, journal, or simply by noting the date you started wearing the shoes.

💡 Pro Tip: Many training apps, like Garmin Connect, Nike Run Club app or the ASICS Runkeeper app, allow you to track the mileage on your shoes. These apps even let you set reminders to replace your shoes once they hit a certain distance, so you’re never caught off guard.

2. Inspect the Soles

The outsoles of your shoes take a beating on every run. Look for:

• Smooth, Worn-Down Tread: If the grooves on the bottom are barely visible, your shoes are losing traction.
• Compressed Midsole: If the cushioning feels flat or firm, it’s a sign the midsole foam is no longer absorbing impact effectively.

3. Listen to Your Body

Your body often tells you when it’s time for new shoes. Watch for:

• Unexplained Pain: Sore feet, aching knees, or tight calves during or after runs can indicate your shoes are no longer supporting you properly.
• Blisters or Hot Spots: These can develop if your shoes lose their structure or fit over time.

4. Check for Visible Damage

Look for:

• Holes or tears in the upper fabric.
• Fraying or separating seams.
• Flattened or uneven midsoles.

Even if the damage seems minor, it can impact the shoe’s support and performance, especially on longer runs.

5. Test the Flexibility

Over time, shoes lose their responsiveness. If you bend the shoe and it feels too stiff or overly flexible compared to when it was new, the materials have likely worn out.

6. Pay Attention to How They Feel

This is the simplest and most important test. If your shoes no longer feel comfortable - even if they look fine - it’s time to replace them.

How to Avoid Running in Old Shoes on Race Day

To prevent a repeat of my Princess Half Marathon mistake, here are some tips:

1. Rotate Your Shoes

Alternate between two pairs of running shoes to extend their lifespan and have a backup pair ready.

2. Break in New Shoes Gradually

Don’t save a brand-new pair for race day. Break them in with several short runs to ensure they’re comfortable.

3. Set a Replacement Reminder

Use tools like Garmin Connect, Nike Run Club, ASICS Runkeeper, or other training apps to track shoe mileage and set reminders to replace your shoes once they hit 300–500 miles.

4. Be Honest with Yourself

If your shoes are showing wear but you’re hesitant to replace them because of cost or sentimentality, remember the price of avoiding injuries - or a painful race - is worth it.

Final Thoughts

Running shoes are one of the most important tools for a runner, and knowing when to replace them can save you from unnecessary pain and injuries. My runDisney Princess Half Marathon experience was a tough lesson in what happens when you push your shoes too far. While I can laugh about it now (and cringe at that finish line photo), I’ll never make the mistake of ignoring the signs again.

Take care of your shoes, and they’ll take care of you. Happy running!